Strength & Power

The idea is to create a strong foundation your first year and a half to two years. Starting with strength training that foucs on large compund movements that progress into functional patterns. By incorporating resistance strength training with calisthenics you begin to accustom your body to be able to shift from energy systems more efficiently. Once we build your cardiopulmonary & muscular endurance, we transition to a speed & power periodization. Here we begin to focus on maximizing performance across the board while begining to incorporate the new specialty training that is mainly based on technique.

This is the formula to increase your 5k speed. Adjust mileage and only increase 10% a week to avoid injury

Starting with the summer after you graduate highschool. If you transfer or start late, but begin at what ever year you entered ROTC. If it is too difficult go back one year, and if it is still too difficult than back up again. Ideally you want to go to Phase II one year before you commission in case you don't get picked up, you can go again before you graduate. You can also go your last year. It all depends on you, but be aware you can only go twice so train smart and try to knock it out the first time around.

You do not wait until the end. You should be doing the specialty training every week with the Phase 0 meetings, while you work on your technique, but you will not be focusing on that until your last year. Your main focus is build your cardiopulmonary & muscular strength & endurance, while you learn the specialty training techniques.

The first 2-3 years should be spent buidling your cardiopulmonary & muscular foundation (endurance & strength) and learning the most effiicient techniques to execute the specialty training.

The last year should be spent performing and focusing on speed because you have learned the technique. Now its about perfecting your craft. Using your strength & endurance to break personal records and push the boundaries of performance.